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Healthy Fats You Should Include in Your Diet

August 8, 2018

Fats can be a part of your healthy diet, but the type of fat you eat does matter. Certain fats are good for you to eat while others should be a limited part of your diet. Here we unfold the truth about fat myths and the benefits of healthy fats.

Myth 1: A low-fat diet leads to weight loss and a healthier lifestyle. FALSE.

Years of studies have failed to prove that people who follow low-fat, high-carb diets see reduced health risks. There is mounting evidence, however, that low-fat diets can have a negative impact on weight and health conditions primarily since many of the processed low-fat foods contain higher levels of refined sugary carbs.


Myth 2: All fat is the same. FALSE.

Polyunsaturated and monounsaturated fats are heart-healthy fats. They improve your cholesterol levels by raising HDL or good cholesterol. However, saturated fat and trans fats have negative impact on heart-health. In fact, trans fats raise bad (LDL) cholesterol levels and lower good (HDL) cholesterol levels and are associated with a higher risk of heart disease. Read more about heart-healthy fats from the American Heart Association.


Myth 3: Healthy fats include monounsaturated and polyunsaturated fats and, in moderation, saturated fats. TRUE.

According to the American Heart Association, choosing foods that are mostly made up of monounsaturated and polyunsaturated fats may decrease risk of heart disease, help with blood sugar control and improve blood cholesterol levels. Healthy fats inlcude:

  • olive oil
  • safflower oil
  • peanut oil
  • corn oil

Dinner Recipes with Healthy Fats

Try these delicious family-friendly dinner recipes that have heart-healthy fat:

Grilled Salmon Steaks with Balsamic Maple Glaze is a recipe that looks like you spent all day in the kitchen when it actually took under ten minutes. It provides omega-3 fatty acids and is rich in protein.  Find the recipe at Fifty50 Foods.

Ready-Set-Go Cold Rice Dish is perfect for a busy weeknight dinner or leisurely weekend brunch. Add some fresh chopped vegetables for more texture and use long grain rice to keep the GI value lower. Get the recipe at Fifty50 Foods.

Rotini with Artichoke Hearts Sauce is rich-tasting but only contains 4 grams of total fat and < 1 g of saturated fat. Find the recipe at Fifty50 Foods.  

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